A 1/2 cup (125 ml) serving of cooked red kidney beans contains approximately 130 calories. These legumes are a great option to add to your diet due to their various beneficial properties.

Red kidney beans are a good source of protein, fiber, and carbohydrates. They are also low in fat and provide vitamins and minerals such as iron, potassium, and folate.

In this article, we'll explore the nutritional benefits of adding red kidney beans to your diet, as well as some easy and delicious recipes to try and how to properly store them.

Calories in Red Kidney Beans

A 1/2 cup serving of cooked red kidney beans contains approximately 130 calories. Although this may seem high for a small portion, it is important to remember that kidney beans are packed with nutrients and can be used as a protein source in a meal. To decrease the calorie content, it is recommended to limit the amount of added fats and sugars to dishes that contain kidney beans. It is also important to note that the nutritional content may vary based on how the beans are prepared and cooked.

Protein in Red Kidney Beans

Red kidney beans are an excellent source of protein, providing approximately 8 grams per 1/2 cup serving. Protein is a vital nutrient that helps to build and repair tissues in the body. For individuals following a vegetarian or vegan diet, kidney beans can be substituted for meat as a source of protein in meals. It is recommended to pair kidney beans with grains such as rice to ensure a complete protein source.

Fiber in Red Kidney Beans

Red kidney beans are a great source of fiber, providing approximately 7 grams per 1/2 cup serving. Fiber is important for digestive health, as well as aiding in weight management by promoting feelings of fullness. Including kidney beans in meals can also help regulate blood sugar levels and decrease the risk of heart disease. It is recommended to increase water intake when consuming higher amounts of fiber in the diet.

Carbohydrates in Red Kidney Beans

Red kidney beans provide a source of complex carbohydrates, providing approximately 22 grams per 1/2 cup serving. Complex carbohydrates are a necessary nutrient for sustained energy and are also beneficial for the digestive system. However, it is important to monitor carbohydrate intake for individuals with specific dietary needs such as those with diabetes or following a low-carbohydrate diet.

Fat in Red Kidney Beans

Red kidney beans are a low-fat food, providing less than 1 gram of fat per 1/2 cup serving. This makes them a great option for individuals looking to decrease their fat intake or maintain a healthy weight. It is important to note that some recipes may call for added fats such as oil or butter, which may increase the overall fat content of the dish.

Vitamins in Red Kidney Beans

Red kidney beans are a good source of vitamins, particularly folate. Folate plays a crucial role in DNA synthesis and repair and is important for pregnant women as it aids in proper fetal development. Kidney beans also contain vitamin C, a powerful antioxidant that can help boost the immune system and aid in the absorption of iron.

Minerals in Red Kidney Beans

Red kidney beans are a rich source of minerals, particularly iron and potassium. Iron is important for healthy blood flow and overall energy, while potassium aids in proper muscle and nerve function. Other minerals found in kidney beans include calcium, magnesium, and phosphorus, which are important for strong bones and teeth.

Red Kidney Beans Benefits

There are numerous benefits to adding red kidney beans to the diet. As previously mentioned, kidney beans are a great source of protein, fiber, and complex carbohydrates, making them a nutrient-dense food that can aid in weight management and digestive health. Kidney beans have also been linked to decreased risk of heart disease and improved blood sugar control. Additionally, the high fiber content in kidney beans can help lower cholesterol levels and improve bowel regularity.

Red Kidney Beans Recipes

There are countless recipes that incorporate red kidney beans, making them a versatile ingredient in the kitchen. Some popular dishes include red beans and rice, chili, and bean salads. To incorporate kidney beans into meals, they can be added to soups, stews, or blended into dips and spreads. Check out some recipe ideas online or experiment with creating your unique dishes!

How to Store Red Kidney Beans

To properly store red kidney beans, it is recommended to keep them in an airtight container in a cool, dry, and dark place. If using canned kidney beans, it is important to rinse them thoroughly in water before use to decrease sodium content and remove any excess starch. Uncooked kidney beans should be soaked overnight before cooking to reduce cooking time and improve digestion.